Workout Routine

Free

Maximise Hypertrophy PPl

by Inigo

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All Science Based (targets all muscles)

  • Aims to grow most aesthetic muscles

3 days PPL Break day or 4th day (7 days a week)

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
70% 1RM
105 lbs
12
100 sec
3
85% 1RM
130 lbs
5 +
amrap
100 sec

bench press

3 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec

Incline Chest Press

3×12

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12 +
amrap
100 sec

Straight Bar Tricep Pushdown

3×12+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
12 +
amrap
100 sec

Chest Fly

3×12+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
12
100 sec
2
75% 1RM
85 lbs
12
100 sec
3
75% 1RM
85 lbs
12 +
amrap
100 sec

overhead triceps extension

3×12+

Neck

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Neck

3×5+

Back and Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec

seated cable row

3×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
90% 1RM
23 lbs
8
100 sec

seated incline curl

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec

shrug

3×12

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec

wrist curl

3×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
12
100 sec
2
90% 1RM
100 lbs
5
100 sec
3
90% 1RM
100 lbs
5
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec

leg curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec

leg extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12

Tricep and Shoulder

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
85% 1RM
21 lbs
12
100 sec
3
90% 1RM
23 lbs
12 +
amrap
100 sec

Shoulder press

3×12+

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec

Straight Bar Tricep Pushdown

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
85% 1RM
21 lbs
12
100 sec
3
95% 1RM
24 lbs
8
100 sec

overhead triceps extensions

3 sets

Single rear delt cable fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
90% 1RM
41 lbs
8
100 sec

Single rear delt cable fly

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec

side lateral raise

3×24

Neck

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Neck

3×5